5x4 Power clean

3x3min ON: 2 min OFF

Buy in: 2 rounds of
50 DU/75 SU
15 GHD sit-ups/15 sit-ups

Max rep rope climb/kipping pull-ups

5:00 BikeErg
+
1-2 Rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
+
Barbell prep
5 – 3 – 1 of each @ empty barbell
Hang muscle snatch
Behind the neck snatch grip press
Hang power snatch
Overhead squat
Power snatch
+
3-2-1
Snatches @ workout weight
Wall walks

Death by:

EMOM

Odd= Macho man

60/40kg

3 Clean
3 Front squat
3 Jerk

Even= Cindy

5 Pull-up
10 Push-up
15 Squat

-----‐-----------------------

Plank until last athlete of group fails a round.

5 sets:
3 Back Squats
- By feel
- Rest as needed

Hip thrusters 5x5

Lisäpainoil tai ilman, sopivan raskaasti jää 1-2 toistoo varalle

3 sets:

8 dbl db lunges
8 dbl db romanian deadlift
8 single db goblet squat

Rest as needed btw sets.

Warm-up

1:30/1:00/0:30 of each @ increasing pace
1) Air bike
2) Row
+
2 Rounds
10/side Xiao Pengs
0:30 hang from a bar w/ribs locked down
3 Scapular swimmers (prone position)
+
2 Rounds
5 Handstand shrugs
0:20 Wall facing flutters
+
Ring muscle-up prep – 1 or 2 rounds
3-5 Back support slide throughs
3 Russian dips
0:10-0:20 Ring support hold (thumbs out)
5 Supine arch hold (2-sec) snap to hollow hold (2-sec)
0:10-0:20 Bottom of ring dip hold
5 Supine arch hold (2-sec) snap to a v-up snap
+
Build to workout weight for SB squats and DB devils presses
* Practice few sets of other movements as you build up
+
@ workout weight
4 SB squats
3 Ring muscle-ups
10 GHD sit-ups
4 Single arm DB Devil’s presses, alt
1 Rope climb
1 HSW 7,62m

Strides

6-8 x 200m @ mile pace*
– Walk back slowly for recovery –

• RPE 8-9/10, Fast but not forced pace. NOT all out 200m.